For this workout you don’t need a lot of equipment or space. Just a backpack (preferably a ruck), some weight, and a sandbag. For lunges and tosses, we just used the length of a driveway, doesn’t need to be exact. Let us know if you try this one out, it’s a burner! #KeepTraining
The Workout:
25m Overhead Lunge
50 4 Ct Flutter Kicks
25m Sandbag Toss Driveway
40 Ruck Squats
25m Sandbag front rack lunge
30 Pushups
Sandbag over the shoulder toss
20 Burpees
25m Bear Crawl
10 Thruster
1 Mile Heavy Ruck
Movement Breakdown:
Overhead Walking Lunge
Hold your sandbag or ruck overhead, with arms locked out. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep your upper body straight, with your shoulders back and gaze looking forward. Alternate which leg you step forward with.
4 Count Flutter Kicks
Lie on your back with your Ruck held straight above your chest. Raise your legs to about a 45 degree angle, lowering one leg at a time to just above the ground. Continue the movement, alternating between legs. 4 kicks = 1 rep aka 4 count.
Sandbag Toss
Clean the sandbag to chest level, and toss it forward or with the sandbag on your side, rotate and sling it forward using your hips and legs for momentum.
Ruck Squats
Standard squat with a ruck on your bag and for an extra challenge hold your sandbag at your chest.
Sandbag Front Rack Lunge
Same as the walking lunge, but hold the sandbag at your chest with elbows high.
Pushups
Perform with a ruck on if possible, if not do a regular pushup without a ruck. To scale further, do pushups on knees.
Sandbag Over the Shoulder Toss
While keeping back flat/rigid, bend over and pick the sandbag up and toss it over the shoulder.
Burpees
Begin in a standing position. Squat down and kick your feet back into a plank position, while keeping your arms extended. Perform a pushup, then return your feet into squat position. Stand up and repeat.
Bear Crawl
Keep hands in front of you, shoulder-width apart, and hips in the air as you crawl forward. Remember, bears don’t have knees!
Thruster
With the ruck at your chest, move down into a squat position. As you stand, use both arms to push the ruck up overhead.
Looking forward to this one.. fresh new ideas here for me… thanks.
What weight should I use?
https://biotpharm.com/# buy antibiotics from canada
livraison discrète Kamagra: acheter Kamagra sans ordonnance – kamagra oral jelly
¡Hola, aventureros del desafío !
Casino online sin licencia y accesible – https://casinossinlicenciaespana.es/ CasinossinlicenciaEspana.es
¡Que experimentes giros memorables !
¡Hola, buscadores de riqueza !
Ranking de casinos online fuera de EspaГ±a con mejores pagos – https://casinoonlinefueradeespanol.xyz/# casino online fuera de espaГ±a
¡Que disfrutes de asombrosas conquistas legendarias !
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
¡Saludos, seguidores del desafío !
casino online extranjero sin interrupciones – https://casinosextranjero.es/# casinos extranjeros
¡Que vivas increíbles instantes inolvidables !
¡Saludos, aficionados a los desafíos!
Ofertas del dГa en casinos online extranjeros verificados – https://casinoextranjerosenespana.es/# mejores casinos online extranjeros
¡Que disfrutes de tiradas afortunadas !
¡Hola, usuarios de sitios de apuestas !
Casino online extranjero con retiro instantГЎneo – п»їhttps://casinoextranjero.es/ casinos extranjeros
¡Que vivas recompensas fascinantes !
¡Bienvenidos, entusiastas del azar !
Casino fuera de EspaГ±a para jugadores exigentes – https://www.casinoporfuera.guru/# п»їcasino fuera de espaГ±a
¡Que disfrutes de maravillosas premios asombrosos !
¡Saludos, exploradores de recompensas !
Casino por fuera con tragamonedas de alto rendimiento – п»їhttps://casinosonlinefueraespanol.xyz/ casinos fuera de espaГ±a
¡Que disfrutes de momentos irrepetibles !
¡Hola, buscadores de tesoros ocultos !
casinosextranjerosdeespana.es – sin restricciones KYC – п»їhttps://casinosextranjerosdeespana.es/ mejores casinos online extranjeros
¡Que vivas increíbles jugadas espectaculares !
¡Bienvenidos, aventureros de la fortuna !
Casino por fuera con giros gratis y multiplicadores – п»їhttps://casinofueraespanol.xyz/ casino online fuera de espaГ±a
¡Que vivas increíbles giros exitosos !
¡Saludos, apostadores habilidosos !
Mejores casinos online extranjeros con bonos sin rollover – https://www.casinoextranjerosdeespana.es/# casinoextranjerosdeespana.es
¡Que experimentes maravillosas movidas impresionantes !
?Hola, participantes de juegos emocionantes !
casino online fuera de EspaГ±a multilingГјe – п»їhttps://casinosonlinefueradeespanol.xyz/ casinos online fuera de espaГ±a
?Que disfrutes de asombrosas exitos sobresalientes !
Hello navigators of purification !
Smoke Air Purifier – Room Air Quality Fix – https://bestairpurifierforcigarettesmoke.guru/# air purifier for smoke smell
May you experience remarkable invigorating spaces !
¡Hola, jugadores expertos !
Casinos online sin licencia con bonos de bienvenida – http://casinosinlicenciaespana.xyz/ casino sin licencia espaГ±ola
¡Que vivas increíbles jackpots impresionantes!
¡Saludos, apasionados del ocio y la adrenalina !
Casino online sin licencia y anГіnimo – https://audio-factory.es/ casino sin licencia espaГ±ola
¡Que disfrutes de asombrosas triunfos inolvidables !
¡Bienvenidos, jugadores hábiles !
Casino sin licencia en EspaГ±a sin limitaciones – https://www.mejores-casinosespana.es/ casinos sin licencia espaГ±ola
¡Que experimentes maravillosas botes extraordinarios!
Greetings, enthusiasts of clever wordplay !
100 funny jokes for adults to binge today – http://jokesforadults.guru/# joke for adults only
May you enjoy incredible memorable laughs !
¡Saludos, seguidores de la emoción !
Casinos con bono de bienvenida reales – п»їhttps://bono.sindepositoespana.guru/# casinos con bono de bienvenida gratis
¡Que disfrutes de asombrosas tiradas exitosas !
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
¿Saludos clientes del casino
Los mejores casinos online permiten definir preferencias de juego que afectan los algoritmos de recomendaciГіn. AsГ solo verГЎs juegos afines a tus gustos y nivel de riesgo. casinos online europeos Esto ahorra tiempo y mejora la experiencia.
Casino Europa permite cambiar de idioma, moneda y paГs en un solo clic, facilitando el acceso global. Esta adaptabilidad es Гєnica entre los casinos europeos. AsГ te sientes en casa, sin importar dГіnde estГ©s.
Juegos mГЎs jugados en el euro casino online actual – п»їhttps://casinosonlineeuropeos.guru/
¡Que disfrutes de grandes beneficios !
Step into the glowing world of Night Market 2, where every spin feels like a stroll through a lively Asian night market. It brings vibrant visuals, sizzling street food themes, and thrilling bonus features together in one unforgettable slot experience. Night Market 2
¿Hola expertos en apuestas ?
Las casas extranjeras ofrecen programas de fidelidad con puntos que se pueden canjear por premios reales.apuestas fuera de espaГ±aEsto hace que cada apuesta tenga valor aГ±adido.
Casas de apuestas fuera de EspaГ±a no tienen ventanas emergentes que interrumpan la experiencia. Todo estГЎ optimizado para jugar sin distracciones. Incluso puedes personalizar las alertas que deseas recibir.
Apuestas fuera de espaГ±a: mejores casas con atenciГіn al cliente – п»їhttps://casasdeapuestasfueradeespana.guru/
¡Que disfrutes de enormes premios mayores!
Your comment is full of great points that really complement the post. I love how you presented your ideas clearly, and your perspective brings a new depth to the conversation. Thank you for taking the time to share your thoughts!Super Sic Bo Game
Texas Holdem Poker is more than a game; it’s a vibe, a culture, and a stage where legends are made. Whether you’re bluffing your way to victory, going all in with a killer hand, or just vibing with the excitement, Texas Hold Em game delivers heart-pounding thrills like no other. Texas Holdem Poker
Hello everyone, all adrenaline players!
Choose 1xbet ng login registration for a fast, mobile-friendly experience. 1xbet ng registration Check out bonuses and promotions immediately after completing your 1xbet registration nigeria form. Full access is granted once the 1xbet nigeria login registration is confirmed by SMS or email.
If you’re in Nigeria, 1xbet registration nigeria gives you everything you need to start betting today. It offers a clean interface, easy navigation, and support for the Naira. Simply register, verify your number, and you’re good to go.
How to complete 1xbet ng login registration online easily – 1xbet-ng-registration.com.ng
Enjoy thrilling reels !
You have such a clear and compelling way of expressing ideas. Love this comment!colorgameapp
This comment adds so much value! You’ve really nailed it.superjilislot
Your comment is incredibly insightful! I love how you took the time to really think about the post and share such a well-structured response. Your perspective adds a lot of value and depth to the overall discussion.CasinoScoreBigBaller
You’ve captured the essence of the post so perfectly in your comment.CasinoScoreBigBaller
Your comment is thoughtful, well-reasoned, and adds so much value to the post. I love how you explained your points so clearly and backed them up with examples. You’ve really deepened the conversation. Thanks for sharing!colorgameonline
What a well-articulated point! You’ve got me thinking.ace online
Your thoughts were well-presented and gave me a new outlook. Thanks!superace
I’m so grateful for your comment. It adds so much value to the conversation and shows how much thought you put into your response. Your perspective is refreshing and makes this topic even more interesting!jiliph
Your writing style is engaging. 👉 Watch Live Tv online in HD. Stream breaking news, sports, and top shows anytime, anywhere with fast and reliable live streaming.
Your thoughts were well-presented and gave me a new outlook. Thanks!jillicasino
https://t.me/s/Official_1xbet_1xbet
https://t.me/s/Official_JET_JET
https://t.me/s/reyting_online_kazino/11/Licenzirovannye_Kazino_Vybor
Получи лучшие казинo России 2025 года! ТОП-5 проверенных платформ с лицензией для игры на реальные деньги. Надежные выплаты за 24 часа, бонусы до 100000 рублей, минимальные ставки от 10 рублей! Играйте в топовые слоты, автоматы и live-казинo с максимальны
https://t.me/s/RuCasino_top
I’m so glad you shared your thoughts in this comment. You’ve really brought a fresh perspective to the topic, and I love how clearly you explained your ideas. It’s an incredibly thoughtful and valuable addition to the discussion.PgsoftGames